Strength
a) Bench Press (pause each rep) – 5×5 @ 75%+
b) GHD Hip Extensions – 5×8-10 (weighted – pause each rep)
—Superset a/b every 3:30. Use Roman chair in between squat racks if GHD’s are taken. DON’T skip part (b)!!
Conditioning
15 Min AMRAP
3-6-9-12-15-18-21…Cal Bike
10-20-30-40-50-60-70…Double Unders
***8 C2B Pull-ups to start each round (RX+ = Strict or 4-5 MU)
WOD Notes: Goal is to get to the round of 8/21/70. Girls will bike the same amount of cals. DU sub = count by 15’s for singles or count by 20’s for versa (feet).
Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Skull Crushers – 5×10 (heavy)